In the world of hearty greens, Swiss Chard lies between spinach and kale-- not as tender as spinach, but not as tough as kale. Packed with nutrients like vitamin A and iron, it is wonderful sautéed or as a healthy addition to quiches, pastas or soups!
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White Bean Chard Stew
4 tablespoons olive oil
5 celery stalks, chopped
4 cloves garlic, chopped
3 medium new potatoes, cut into 1/4-inch chunks
2 medium carrots, chopped
1 large onion, chopped
2 cups chopped tomatoes
1 teaspoon red pepper flakes
1/4 pound chard, stems and leaves well chopped
4 cups cooked white beans
1/4 pound crustless loaf of bread
2 teaspoons salt
grated Parmesan cheese
In a large thick-bottomed pot over medium heat combine the olive oil, celery, garlic, potatoes, carrot, and onion. Cook for 10 minutes, sweating the vegetables, but avoid any browning. Stir in the tomatoes and red pepper flakes, and simmer for a few minutes. Stir in most of the chard, 3 cups of the beans, and 8 cups water. Bring to a boil, reduce the heat, and simmer until the greens are tender, about 15 minutes. Meanwhile, smash or puree the remaining beans until smooth. Tear the bread into bite-sized chunks. Stir both the beans and bread into the soup. Simmer, stirring occasionally, until the bread breaks down and the soup thickens, 10-15 minutes. Stir in the salt, taste and add more if needed.
Serve immediately, or cool and refrigerate overnight. Ladle into bowls and top with shredded Parmesan, the remaining chard, and as few, or as many, toppings as you like.
Kale is a member of the cruciferous vegetable family, which also includes broccoli, Brussels sprouts, arugula and collard greens. One serving contains just 30 calories and provides a day's worth of vitamin C, twice the recommended daily intake of vitamin A, and nearly seven times the recommended amount of vitamin K. Add a sizable dose of minerals and healthy fatty acids, and you've got yourself a nutrition powerhouse.
More Kale Recipes
Kale & Walnut Pesto
1/4 pound of kale
¼ cup walnuts, toasted
½ to 1 clove of garlic
¼ cup olive oil (or more for a smoother pesto)
juice & zest of one lemon
salt & pepper to taste
optional: grated parmesan or pecorino cheese
(note: you can use all of the kale stems in your pesto, you will just have to boil them
longer than the leaves - about 20 minutes, or until tender)
Bring a large pot of salted water to a boil. Fill a large bowl with ice and water. Blanch kale for about 30 seconds, remove and place in the ice bath to stop the cooking process. Dry the kale a bit, squeeze out some of excess water and set on a towel for a few minutes more. Blend everything together in a food processor. Pulse to create a chunky pesto, blend longer to create a smoother one. Taste and adjust, adding more salt, pepper, lemon, olive oil, as necessary.
Wonderfully nutritious collard leaves are very low in calories and contain no cholesterol. Its green leaves contain a good amount of soluble and insoluble dietary fiber that helps control LDL cholesterol levels and offer protection against hemorrhoids, constipation as well as colon and other types of cancer diseases.
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Southern Style Collard Greens
12 hickory-smoked bacon slices, finely chopped
2 medium-size sweet onions, finely chopped
3/4 pound smoked ham
6 garlic cloves, finely chopped
3 (32-oz.) containers chicken broth
3 lbs fresh collard greens, washed and trimmed
1/3 cup apple cider vinegar
1 tablespoon sugar
1 teaspoon salt
3/4 teaspoon pepper
Cook bacon in a 10-qt. stockpot over medium heat 10 to 12 minutes or until almost crisp. Add onion, and sauté 8 minutes; add ham and garlic, and sauté 1 minute. Stir in broth and remaining ingredients. Cook 2 hours or to desired degree of tenderness.
Recipe Credit: myrecipes.com
Mustard greens are the peppery leaves of the mustard plant Brassica juncea, which is also the source of mustard seeds and mustard, and is native to south Asia. There are numerous varieties of mustard greens, ranging in leaf size, texture, shape, and color. At Grow Dat, we grow several varieties (Ruby Streaks and Mizuna) for our salad mix, and other varieties (Southern Green Giant and Red Garnet) for bunching.
Like all Brassicas, mustard greens are extremely healthy. They are high in phytonutrients called glucosinolates that assist with cancer prevention and cholesterol reduction. Mustard greens are very high in anti-inflammatory Vitamin K (providing 922% percent of recommended daily intake in one serving!) and boast high levels of vitamins C, A, and E as well.
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Indian Style Mustard Greens
1 bunch mustard greens
1 bunch kale
2 tablespoons cornmeal
6 garlic cloves, chopped
4 jalapeños, seeded and finely chopped
One 2-inch piece of fresh ginger, peeled and chopped
2 red onions, finely chopped
1/4 c oil
Bring a large pot of salted water to a boil. Add the mustard greens and cook for 2 minutes. Add the kale and cook for 30 seconds. Drain the greens, transfer to a food processor and puree. Sprinkle the cornmeal over the greens and stir to combine. Place greens in food processor and add the garlic, jalapeños and ginger. Finely chop. Add the onions and finely chop. In a large nonstick skillet, heat the oil. Add the garlic-onion mixture and cook over moderate heat, stirring occasionally, until lightly browned, about 7 minutes. Add the pureed greens and cook for 4 minutes, stirring occasionally; add about 1/4 cup of water if the greens look dry. Season with salt and serve.
The Breakfast Radish is a small, one-bite treat prized for its sweet mild flavor and succulent crunch. Fresh radishes are spicier and crunchier when raw, with a milder flavor and creamier texture when cooked. The French breakfast variety of radish is typically available from October through May. Radishes are know for their detoxifying properties, boosting immune systems, and for their high content of antioxidants.
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Buttered Radish Tartines
2 tablespoons unsalted butter
1 tablespoon chopped black olives
2 teaspoons chopped fresh flat-leaf parsley
1/4 teaspoon chopped fresh thyme
Dash of crushed red pepper
16 (1/4-ounce) slices whole-grain French bread baguette
8 to 10 radishes, very thinly sliced 1/8 teaspoon coarse sea salt
Place butter, olives, parsley, thyme, and red pepper in a small bowl; mash with a spoon to combine. Spread butter mixture evenly over bread slices; top with radish slices. Sprinkle with sea salt. Serve immediately.
Recipe Credit: myrecipes.com